Tuesday 8.10.21

9
Aug

Tuesday 8.10.21

Keith

“Mystics”
4 Rds: 

Rower Option:
200/150m Row
15 KB SDHP (53/35)
15 Box Jumps (24/20)
15 KB SDHP (53/35)
200/150m Row
*2min Rest bw Rds
(Score- Total Time including Rest)

Bike Option:
12/8 Cal Bike
15 KB SDHP (53/35)
15 Box Jumps (24/20)
15 KB SDHP (53/35)
12/8 Cal Bike
*2min Rest bw Rds
(Score- Total Time including Rest)

Thrive
2 x 10min AMRAPs:

Station 1: 
10 In/Out Squat Jumps 
20 Lateral Lunge Jumps
10 Bent Over Row + 10 Curls
10 4 Way Lunges (5 Each Leg)
*Front Lunge + Side Lunge + Rev Lunge + Cursty Lunge = 4 Way Lunge
30 Bicycle Crunches

-2min Rest-

Station 2: 
Traveling in Lanes: 40yd:
Bear Crawls
Shoulder Press Walks
Pulse Lunges
Burpee Broad Jumps
20 S/L V-Ups
200-400m Run

News
Charm City Throwdown 2021
Date: 8/28/2021
Registration is LIVE!

MARK YOUR CALENDAR:
Al Walsh and Three Flights Up
Concert rescheduled for Friday 8/20!!

Join our Facebook Group!